Comparing Nutrients in 300 calories Cooked Whole-wheat Pasta VS Cooked Spinach Spaghetti

Weight per 300 calories

• Cooked Whole-wheat Pasta: 201g
• Cooked Spinach Spaghetti: 231g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Cooked Spinach Spaghetti?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.19% 0.14g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.85g	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.3μg	6.92% 27.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2.6% 26mg	6.92% 69.2mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	52.6% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.3% 3.46mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	151% 3.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.5% 256mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.05mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	3.36% 124g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Cooked Spinach Spaghetti:

• Cooked Whole-wheat Pasta has 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cooked Spinach Spaghetti.
• Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Cooked Spinach Spaghetti:

• Cooked Whole-wheat Pasta has 1.4 times more Iron, 1.4 times more Potassium and 1.4 times more Selenium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese and 1.3 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole-wheat Pasta has 2.4 times more Fat and 2.1 times more Omega 6 than Cooked Spinach Spaghetti.
• Both Cooked Whole-wheat Pasta and Cooked Spinach Spaghetti have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Cooked Whole-wheat Pasta as well as Cooked Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.